Muscle Gain Forum

We kicked off a 30-day plank challenge at the start of the month - building hold time daily. We're near the end so let's recap. I went from a wobbly 45 seconds to 3 minutes 10. Core feels night and day on my lifts. How did everyone else get on?

Massive improvement here - started at 30 seconds, just hit 2:15. My deadlift bracing feels way more solid as a side effect, which I didn't expect from a plank challenge.

That carryover to bracing is the real prize - a stronger plank is a stronger brace under the bar. Great jump.

From a prevention angle this is brilliant - a stronger core means a safer spine on every compound. I went 40s to 2:30 and my lower back feels far happier on squats. Plank challenges punch above their weight.

Started at a pathetic 20 seconds, got to 90. Tripled it and actually have abs that do something now. Simple, free, effective - love these no-equipment challenges.

Tripling your hold is a huge win, don't call 20 seconds pathetic - it's where you started, and you crushed it.

Went 1 min to 3:30. Started adding side planks and weighted planks midway to keep it progressive. Anyone plateauing - add load or switch to harder variations rather than just grinding longer holds.

Great tip to finish on - progress the difficulty, not just the clock. Brilliant effort everyone, the core work shows up in every lift. Same time next month for round two?